The Spine Journal (2018) has just published a study that points to spinal manipulation therapy being the most effective way to treat lower back pain when compared with other methods. The effectiveness and safety of some different mobilization and manipulation therapies were examined. It was concluded definitively that spinal manipulation produces a much more significant effect on the lower back than a mobilization option. Spinal manipulation therapy can be applied appropriately by a Doctor of Chiropractic. Key findings were:

57 percent of patients that took part in the study experienced effective relief of chronic pain occurring in the lower back. 78 percent of the same patients also experienced a reduction in disability. This happened when spinal manipulation therapy was compared to other treatments.

When comparing spinal manipulation to the use of physical therapy, 79 percent of these patients reported that spinal manipulation was most effective at relieving symptoms of both pain and disability.

It is worth noting here that both mobilization and manipulation therapies tested in this study are considered safe to use as treatments.

Back pain is more common than you think. In the U.S. alone, 84 percent of the population suffers from some sort of back pain. Within this percentage, roughly 23 percent experience back pain that is chronic, and half again are actually disabled by this severe pain. What are you waiting for? Contact your local chiropractor today and start working with them to find relief from your chronic back pain.

Listening to Your Body – When do You Need a Break?

There is such a thing as too much of a good thing. You might see exercise as a great addition to your lifestyle, but you need breaks from your training, too. Noam Tamir of TS Fitness New York City explains that your body goes through trauma when you exercise. So how do you know when to take a break?

You're constantly sore: delayed onset muscle soreness, or DOMS, is normal. However, you shouldn't feel this all the time. Allow 24-48 hours in between each workout session.

You're always tired: moodiness and tiredness are signs of working out too much. This is because cortisol is produced by exercise. Too much of this can take a toll on your mental health.

You have an abnormal heart rate: check your heart rate regularly. If your resting heart rate is higher than average, then it's not ready for your next workout session yet.

You're always stiff: if you continue to be stiff long after a workout, your body is going to start changing the way it moves naturally. This can become permanent and potentially cause injury.

You've got dark yellow pee: looking at the color of your pee is the easiest way to figure out if you're dehydrated or not. The darker your pee, the more water you need to drink.

Growing Attuned to Your Body for Optimum HealthBecause you actually create micro-tears in your muscles when you exercise, they need time to repair, which will help them grow stronger. The more you exercise, the more you strain your body. If you're not giving your body the breaks it needs, you could be doing more harm than good. Take a day of rest between workouts and you’ll be stronger, fitter, and happier than ever!

Over 40 and Lift Weights? Eat More Protein

The British Journal of Sports Medicine has published a review that definitively points to protein as the building block of more muscle. According to this comprehensive review, people who want to be physically stronger should lift weights and eat more protein. This is especially true for people who are over 40. However, there is a caution in the review, explaining that there is a limit to the benefits that protein has. Through the review, they concluded that any protein works on a similar level of effectiveness. By studying 49 past experiments that reviewed different types of protein in both men's and women's diet correlating with their weightlifting, they concluded that protein plays a big part in building muscle. It was found that men and women who ate protein while weight training developed muscles that were larger and stronger. The statistical results were as follows: 10 percent for strength and 25 percent for muscle mass. The researchers also calculated precisely how much protein intake was needed on a daily basis to achieve these results. The answer was 1.6 grams of protein per kilogram that you weigh. Beyond this specific measurement, more protein did not equal more muscle. However, it is worth noting that this number required for daily protein intake is considerably higher than the regular federal recommendations of 56 grams a day for men and 46 grams for women. While there are still more studies to be done on the correlation between weightlifting and protein intake, it's safe to say that eating a balanced diet including protein will help you gain muscle.